Monday, April 3, 2017

A Brand X Method™ Adult Workout

WARM-UP:
2x
2:00 – ski
2:00 – bottom of the squat
20 inchworms
400-meter run

TEKKERS:
10:00
Snatch technique work using 115# or less

CONDITIONING:
3 x AMRAP in 6:00, rest 1:00 in between
Advanced
10 hang power snatches, 75#/55#
10 incline push-ups
10 push presses, 75#/55#

Intermediate
10 hang power snatches, 65#/45#
10 incline push-ups
10 push presses, 65#/45#

Beginner
6 hang power snatches, PVC-35#
3-6 incline push-ups
6 push presses, PVC-35# or 10#-20# dumbbells

ACCESSORY
3x
Advanced and Intermediate
30 hollow-to-reverse sit-ups
15 leg lifts on p-bars

Beginner
10-20 sit-ups
10 hanging leg lifts or floor leg lifts

MOBILITY:
4x
1:00 each side – banded pec stretch
2:00 each side – pigeon pose
1:00 each side – couch stretch